We gave people several choices for workouts on Saturday. One option was to practice one of the lifts. Sonny decided to work the overhead squat. He was working to stay on his heels, keep his knees out and get proper depth, the whole time keeping and active shoulder and an neutral spine.

It takes time to develop and understand proper mechanics. Sonny has made some great progress since starting CrossFit.

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Workout: "Lynne"

5 rounds of:Max Bench
Max Pull-ups

Ramp up to a near max bench, and within 30 seconds of racking the
lift begin the pull-ups. Rest two minutes between rounds. Multiply the
bench press load in pounds by the number of pull-ups completed for each
round and post to comments.